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OUR BLOG

OLYPROG CYCLE 3 WK4:D1

By Wodify Admin | In WOD | on February 8, 2020

St. Louis – Olympic Weight Lifting

Prehad/Warmup

Athletes once again we have come to the end of another cycle. Week 4 is here and we want to accomplish two things now that the Jerk PR’s have been met. We want to focus on the split jerk and make sure our numbers are legit for the upcoming cycle. So today we will hit a small 3RM Clean and Jerk (Split Jerk) and then instantly finish off the progression of our accessories. Look for a 1RM C&J on the final day of this cycle! Get after it!

Weightlifting

Primer 2x

(Clean Grip)

RDLx 5

Front Squat x5

Split Jerk x5

Clean and Jerk 3RM

(20 min time cap!)

Push Jerk + Split Jerk

2+2 x 5 sets (got at least 5lbs heavier than last time)

Power Clean + Push Jerk + Split Jerk

2+1+1 x5 sets @75% of 1RM Jerk

Clean and Jerk

Push Jerk + Split Jerk

Power Clean + Push Jerk + Clean + Split Jerk

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